Lindsay giving us a great overhead position for her squat snatch! WL 15-20min to Find 1 RM Squat Snatch Then 5×2 @ 80% of 1RM Squat Snatch Give the volume a break today because…
CrossFit WOD – 160727
1rm
CrossFit WOD – 160711
It’s a heavy and fast kind of day! WL 15-20min to find 1RM Clean & Jerk MetCon 1000m Row for Time Lift heavy and row fast. Let’s get it done!
CrossFit WOD – 160518
Consistent work creates consistency. Similarly, practice doesn’t make perfect. Perfect practice makes perfect. WL EMOM x 30 Even = 2 Power Snatches (~85% of 1RM) Odd = 30 DUs A little bit of this; a little bit of… Read more »
CrossFit WOD – 160516
Strength/Skill 15-20min to Find 1RM Thruster MetCon 5min AMRAP Thrusters (70% of 1RM) 2min rest 1min AMRAP Thrusters (50% of 1RM) Thrusters on thrusters on thrusters. It’s going to be a good day!
CrossFit WOD – 160411
Testing out the snatch! Don’t forget to support our fellow IHCF Athletes at the Festivus Games this weekend! Details to come! WL 15-20min to find 1RM Snatch MetCon CFG Open WOD 14.1 10min AMRAP 30 DU’s 15… Read more »
CrossFit WOD – 160126
Sean moving some big weight with the floor press, the last time we attacked it. Here it comes again! Strength/Skill 15-20min to find 1RM Floor Press MetCon For Time Accumulate Total of 100 Jumping Pullups or 50 Kipping… Read more »
CrossFit WOD – 160121
Want to find a way to express your combination mobility and stability in an interesting way? Think Turkish Getups! WL 15-20min to Find 1RM Split Jerk MetCon 1000m Row Make it quick, people. Make it quick!
CrossFit WOD – 160120
It’s not overly regular that we actually get to make a snow angel instead of just a sweat angel. Fantastic! Strength/Skill 15-20min to Find 1RM Deadlift MetCon 30 Reps for Time DB Bears (30/20)* *Deadlift, power clean,… Read more »
1RM Front Squat – 160104
Let’s get to rowing and squatting! This day was last done on October 19, 2015 Strength/Skill 15min to Find 1RM Front Squat MetCon Tabata Row *Score is total calories
Last 1RM of the Month – 151027
Been doing lots of good work, Sean. Keep it up! This Saturday from 9am to 10 or 10:30am is our first annual HalloWOD for IHCF Athlete’s. The buy-in to this workout is simply going to be wearing a costume…. Read more »
Today's WOD
CrossFit WOD- 181116
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
AMRAP3x3
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
“Strict Gymnastics”
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!
Posted in Workout of the Day
Tagged 3 min amrap, amrap, challenge wod 4, crossfit, crossfit exercise, crossfit omaha, crossfit wod, crossfit workout, crossfit workout of the day, down ups, exercise, nutrition challenge, omaha, optional buy out, power cleans, push-ups, touch n go, wod, workout, workout of the day
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